Warm-up
2 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
3 rounds:
• 20 Double Unders
• 15 Air Squats
• 10 Push-ups
• 5 Pull-ups
Strength
Clean & Jerk
• 3 reps at 70% of 1RM
• 2 reps at 75% of 1RM
• 1 rep at 80% of 1RM
Power Clean + Front Squat + Jerk
• 3 of each at 50% of 1RM Clean
• 2 of each at 60% of 1RM Clean
• 1 of each at 70% of 1RM Clean
Core
2 rounds:
• 100 Flutter Kicks (left + right = 1)
• 20 Russian Med Ball Twists
Conditioning
3 rounds for max reps:
• 4 min AMRAP:
• 10 Chest-to-bar Pull-ups
• 10 Thrusters 95/65#
• 2 min Rest